Foam rolling is a self-massage technique that is used by athletes and physical therapists to release tension in the muscles.
A foam roller is simply a cylindrical piece of extruded hard-celled foam. It is another form of stretching to improve soft tissue flexibility and relaxing the muscles. It can be effective for calves, adductors, quadriceps, hamstrings, ITB, TLF, hip flexors and glutes.
The technique is very simple. Use your own body weight and roll between the body’s soft tissue and the floor. Apply pressure on the tender areas for 30-60 seconds. It may be uncomfortable much like stretching but it should never be unbearable. It also can be quite hard work, particularly for weaker or overweight people as the arms are heavily involved in moving their body weight.
Rolling can be carried out before and after a workout. It can help to decrease muscle density and allow for better warm-up. Rolling after a workout may help to aid recovery after a hard exercise. The pros about using the foam roller is it can be done on a daily basis. Self-rolling is recommended for 5-10 minutes prior to a warm-up and cool down.
Foam Roller or Massage?
Hands work better than foam rollers as they can feel. In my opinion foam rollers are good as a first aid for muscles where acute pain or tightness is. Foam rolling can also be used in injury rehabilitation programs.
